So far as I can tell, undulating periodization is about still having a set goal or goals for a specific period, but varying the exact set/rep/intensity prescriptions from workout to workout.
For hypertrophy any of these exercise prescriptions would work to some degree, right?
3 sets of 8-12
5 sets of 6-8
10 sets of 3-6
Then for every workout you keep the exercises the same, but then fluctuate through these various set/rep/intensity prescriptions.
Chest workout 1 = 3 x 8-12
Chest workout 2 = 5 x 6-8
Chest workout 3 = 10 x 3-6
What made all the example undulating periodization workouts I'd read through very confusing (until I charted it out on paper) was that each body part starts on a different set/rep/intensity prescription.
Upper Body = 3 x 8-12
Lower Body = 5 x 6-8
Upper Body = 10 x 3-6
Lower Body = 3 x 8-12
Upper Body = 5 x 6-8
Lower Body = 10 x 3-6
Upp...etc, etc, etc.
This way you never repeat a workout twice in a row. Since every time you start a new set-rep-intensity scheme you get the strongest supercompensation after the first training stimulus, you've set up the body to have entirely "new" training stimuli after every single training bout despite that the body still responds with similar responses (in this case, hypertrophy).
I'm still figuring this out, so if anyone were to help me apply this to an aerobic athlete it would be greatly appreciated. How's my understanding so far?
I'd put together "central" and "peripheral" phases. "Central" phases would cycle through LSD, tempo, and VO2max interval sessions. "Peripheral" phases would cycle through VO2max/LT intervals (2 minute vVO2max intervals), anaerobic power intervals, and tabata intervals.
Cycle back and fourth between 4-week phases structured in the typical linear "build-build-crash-regenerate" fashion.
To the highly educated and experienced coaches, researchers, and instructors out there. How's my understanding?